How to Perform Single-Arm Standing Split-Stance Cable Rows

The Single Arm Standing Split-Stance Cable Row is a strength exercise that targets the major muscles groups of your back and arms including latissimus dorsi (the lats), posterior deltoids, biceps, trapezius muscles, and erector spinae. It also strengthens your core by involving the abs and lowers back in a stabilizing role. Aesthetically, this method of rows helps widen your upper torso and create shoulder definition. It will increase upper body stability and strength which makes for an impressive look with or without clothes on. The benefits of performing this exercise are numerous. Most notable, is improved shoulder mobility which allows for more dynamic motions when playing sports or doing any type of physical activity. It also increases endurance because it requires you to maintain proper posture throughout the entire duration of the exercise which taxes your core muscles. Additionally, having a strong back improves posture both while standing up and sitting down due to enhanced muscular control along your spine.

Instructions:

Picture yourself as a superhero, standing tall and proud with one knee bent and your trusty cable in hand. Visualize the shoulder blade of your cape locked inward and down.
Keep your trailing leg straight as an arrow so that your hip joint is fully extended, think of it like a bow ready to launch Thor's hammer.
Anchor your middle section, pressing your ribs and abs together like a drawbridge to protect the precious goods inside of you and tucking your tailbone between your knees as if it were an impenetrable fortress wall.
Then with strength and purpose, pull the cable back feeling the power and potential radiating from your cape and shoulders.
Be sure to maintain form throughout the movement, as letting your shoulder capsule shift forward at the finish could be a fatal mistake for our hero!

To perform Single Arm Standing Split-Stance Cable Rows you will need access to a cable column machine with handles at different heights plus some weight plates if needed depending on how advanced you are with these types of movements. This exercise carries over to everyday life activities such as gardening, shoveling snow or carrying groceries from one place to another where having a strong back will help greatly reduce strain on our bodies from those tasks.

Unlike other rowing exercises that require two handles, this movement is one of a kind due to its split stance position. This allows us to recruit more muscles into assisting us with the exercise while using only one handle – making it much simpler and more efficient! For a smooth performance keep these points in mind: Make sure your feet are firmly planted onto the ground no wider than hip-width apart; retract your shoulders as much as possible towards each other and keep them tight throughout; keep your torso straight and immovable when pulling the handle, keeping elbows close together until the finish; squeeze at the topmost part of each rep concentrically and release slowly eccentrically. If you are finding it difficult then lower the load from what was originally chosen.